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Unlocking Flexibility and Strength: The Benefits of Using a Yoga Wheel

Yoga and mindfulness blog - using a yoga wheel
Yoga and mindfulness - using a yoga wheel. Image credit to Lesly Juarez on Unsplash.

I'm a big believer in incorporating the best props into my yoga routine. One innovative tool that has gained popularity among yoga enthusiasts is the yoga wheel, so I recently picked one up myself to try out. This simple yet powerful prop enhances traditional yoga practices, offering a range of benefits for practitioners at all levels.

For me, it helps with assisted forehand stands which I could not do without the help of this nifty tool. Read on to learn about the benefits of incorporating a yoga wheel into your practice and ways you can start using one. This is the one I got:

Benefits of Using a Yoga Wheel:

Enhanced Flexibility: The yoga wheel is a fantastic tool for improving flexibility. It provides support in various poses, allowing practitioners to deepen stretches and extend their range of motion. As you roll the wheel along your spine or under your limbs, you'll feel a satisfying stretch that helps release tension and increase flexibility over time.

  1. Improved Core Strength: Engaging your core is essential in yoga, and this mom of three appreciates the tummy toning. The yoga wheel adds an extra dimension to core-focused poses. By incorporating the wheel into your practice, you challenge your core muscles in new and dynamic ways, helping to build strength and stability.

  2. Backbend Mastery: Backbends are so important to do but can be intimidating for many yogis, but the yoga wheel acts as a supportive guide. It allows you to safely and comfortably explore deeper backbends, gradually increasing spinal flexibility and improving posture. The wheel provides a gentle curve that supports the natural curvature of the spine.

  3. Balance and Stability: Balancing on the yoga wheel requires concentration and control, contributing to improved balance and stability. As you integrate the wheel into your practice, you'll strengthen your stabilizing muscles, enhancing overall body awareness and coordination.

  4. Massage and Relaxation: The yoga wheel's cylindrical shape can be utilized for self-myofascial release. Rolling the wheel along your back, shoulders, and legs helps release tension and promotes relaxation. This self-massage technique can be especially beneficial after a challenging workout or a long day at work.

How to Use a Yoga Wheel – 5 Poses:

  1. Wheel-Assisted Child's Pose: This feels so good on your lower back. Start in your classic child's pose. Now, set your hands on top of the wheel. Inhale, and as you exhale, roll the wheel forward to deepen your stretch.

  2. Back Opener: Sit on the mat, placing the yoga wheel behind your lower back. Lie back with the wheel supporting your spine, opening your chest and shoulders. This gentle backbend helps alleviate tension in the upper body. Don't feel like you need to go all the way back right away, it can be a bit much at first. You may need to work your way up to that.

  3. Core Challenge – Plank Rollouts: Begin in a plank position with your hands on the floor and the top of your foot rested on the wheel. Raise your hips to high plank and rest the top of your other foot on the wheel. This may be enough of a challenge but for additional strength building, slowly push the wheel out and roll it back in using your feet while maintaining high plank. Feel the burn!

  4. Assisted forward fold: Deepen the stretch of your forward fold with the help of the yoga wheel. Sit up straight and place both legs ontop of the yoga wheel. Slowly grab the sides of the wheel and gently pull yourself forward until you feel a stretch in your calves and hamstrings. If you can, try to reach the further side of the wheel and pull gently from there.

  5. Assisted half pyramid pose: This is another great hamstring stretch. Kneel on the mat on both knees and place the yoga wheel in front of you. Place one foot on top of the wheel, resting on the lower calf. Gently lean forward to your foot to feel the stretch. Remember to inhale, lengthen your spine, then exhale as you fold into the stretch.


Incorporating a yoga wheel into your practice can elevate your yoga experience by promoting flexibility, strength, and relaxation. Whether you're a seasoned yogi or a beginner, the yoga wheel offers a versatile and enjoyable way to enhance your journey to holistic well-being. To explore the benefits of a yoga wheel for yourself, consider checking out reputable retailers like Amazon (, where you can find a variety of options to suit your needs.

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